Curated list
Best healthy fat foods
Foods rich in monounsaturated fats and omega-3s — the fats with the strongest cardiovascular research support.
Why these
Fat quality matters more than total fat. Mediterranean and DASH research consistently support these specific sources.
16 top picks
- 1. Olive oil 124 kcal · 0g P · 1 tbsp
- 2. Avocado 320 kcal · 4g P · 1 medium
- 3. Salmon 235 kcal · 24.9g P · 4 oz fillet
- 4. Sardines (canned in water) 220 kcal · 26.5g P · 1 can (3.75 oz)
- 5. Mackerel 345 kcal · 21.5g P · 4 oz
- 6. Walnuts 183 kcal · 4.2g P · 1 oz (7 halves)
- 7. Almonds (raw) 162 kcal · 5.9g P · 1 oz (~23 nuts)
- 8. Chia seeds 58 kcal · 2g P · 1 tbsp
- 9. Flaxseeds (ground) 37 kcal · 1.3g P · 1 tbsp
- 10. Pecans 193 kcal · 2.5g P · 1 oz
- 11. Macadamia nuts 201 kcal · 2.2g P · 1 oz (10-12 nuts)
- 12. Pistachios (shelled) 157 kcal · 5.6g P · 1 oz (~49 nuts)
- 13. Pumpkin seeds (pepitas) 157 kcal · 8.4g P · 1 oz
- 14. Almond butter 98 kcal · 3.4g P · 1 tbsp
- 15. Tahini (sesame paste) 89 kcal · 2.5g P · 1 tbsp
- 16. Eggs (large) 78 kcal · 6.5g P · 1 large egg
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